Dynamic warm-up for runners
Sport And Fitness / / December 19, 2019
The colder it gets outside, the more intensely you need to warm up before any workout. We have already published article about stretching in the cold season, which was recommended to stretch at home before going out, and on the street to perform a simple exercise. In one of the videos in this article dealt with the dynamic warm-up. Today we decided to stop at this subject in more detail and selected for you some videos with a simple but effective dynamic warm up for runners.
The difference between dynamic and static workouts
Static warm (stretching) for runners - a delay and stretching of the muscles in this position for a certain time (typically 10 to 20 seconds).
Dynamic warm (stretching) - is a complex consisting of several exercises that follow each other without delay (unless very small, just a few seconds).
It is believed that a dynamic workout is more effective before exercise (especially for runners), but static - ideal relaxation of muscles and ligaments after completion jogging.
The main advantages of a dynamic warm-up:
- Increases muscle elasticity.
- Increased body temperature and, as a consequence, the muscles work more efficiently.
- Increased heart rate, and your cardiovascular system is prepared for the subsequent loads.
- It prepares your nervous system.
- Improves the coordination of movements.
- Reduced risk of injury.
- Increases the flexibility of the hamstring and quadriceps strength.
Video number 1
Basic dynamic warm-up It may consist of these simple exercises:
- lunge forward (Warrior Lunge) - warms up the core muscles, increases flexibility in the Achilles tendons and increases the mobility of the hips.
- "Tin Soldier" (Toy Soldier) - warms up the muscles of the buttocks, hamstrings and quadriceps femoris.
- side lunge (Lateral Lunge) - activates the muscles of the buttocks and the adductors.
- "Touching Stars" (Star Touch) - increases the flexibility of the hamstring and gluteal muscles.
- "Touching runner" (Runner's Touch) - activates core muscles and improves flexibility of the hamstrings and gluteal muscles.
All of these exercises are performed 10 times on each side.
Video number 2
In this dynamic workout repeated some of the exercises from the first version, but there are also a lot of new ones. All exercises are performed 10 times on each side.
Video number 3
This is a very simple dynamic workout that is suitable for warming up before any workout, whether to run, bike, step or aerobics.
Video number 4
This video shows the 28 exercises, and it is not necessary to perform all. This is especially true with the recent exercise run on straight legs.
Video number 5
This bonus video with a very dynamic workout on a treadmill. Do not try to do it on their own without supervision coach. ;)
Have a nice weekend and productive workout!